€¦ · interested in ergonomics when something goes wrong. Maybe this is the case for you, maybe...
Transcript of €¦ · interested in ergonomics when something goes wrong. Maybe this is the case for you, maybe...
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 2
1 INTRODUCTION 3
2 BREAKING DOWN ERGONOMICS 6
21 A BRIEF HISTORY 7
22 THE ERGONOMICS FIELDS 10
221 Physical Ergonomics 13
222 Cognitive Ergonomics 14
223 Organizational Ergonomics 14
3 HOME ERGONOMICS 15
31 THE KITCHEN 16
32 THE BEDROOM 19
33 THE SOFA 20
4 WORKPLACE ERGONOMICS 22
41 POSTURE 24
42 CHAIR 27
43 DESK 29
44 COMPUTER 30
45 CUSTOMIZED AREA 33
5 BAD ERGONOMICS 34
6 ERGONOMICS CAN BE REWARDING 38
7 CONCLUSION 40
The Ultimate Guide to Home and Workplace Ergonomics
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1 Introduction
Thank you for downloading our eBook You have made a great
decision in choosing to learn more about ergonomics
Unfortunately it is a sad fact of life that most people only become
interested in ergonomics when something goes wrong Maybe this is
the case for you maybe not Perhaps your pursuit of holistic
wellbeing has led you here or maybe it was the latest injury you
suffered
Either way yoursquove found an essential resource that can set you up to
live a more comfortable productive and healthy life
You might need to make some adjustments in how you interact with
your environment but the rewards are worth it and it really doesnrsquot
have to be difficult
There is insufficient awareness of what ergonomics is and why it is
important to your overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
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Poor posture for example is unlikely to present any difficulties in
the short to medium term Over time however the stress exerted on
your back will eventually catch up with you
Thatrsquos why we believe in creating ergonomic environments in the
places we spend the most time ndash at home and in work Small simple
changes can have a dramatic effect on your health and wellbeing
Itrsquos simply a matter of being informed - then making those changes
that will benefit you for the rest of your life
Through this book we will show you how to create an ergonomic
environment at home and in work One thing to bear in mind before
we get started - wersquore all individuals and one environment may be
ergonomic for you but not your friendpartnercolleague
Thatrsquos the whole point of this ndash arranging and adapting furniture
and equipment so suit your own specific needs ndash not the other way
around
As with anything you can only improve areas of your life
that you first become aware of then informed about
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When trying something new in order to succeed you need guidance
Through this book we will set you on your way to improving your
environment through an awareness of what ergonomics is and how
it can benefit your daily life
By the end we hope you will feel energized to take the ergonomic
approach and organize your life not only to make it easier and much
more comfortable but also to improve your comfort posture and
overall wellbeing
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2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
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Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
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Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
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Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
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22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
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We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
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So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
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The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
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3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
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The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
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Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
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If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
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If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
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45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
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5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
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Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
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Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
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Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
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6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
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Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
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7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
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book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
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The Ultimate Guide to Home and Workplace Ergonomics
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Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 2
1 INTRODUCTION 3
2 BREAKING DOWN ERGONOMICS 6
21 A BRIEF HISTORY 7
22 THE ERGONOMICS FIELDS 10
221 Physical Ergonomics 13
222 Cognitive Ergonomics 14
223 Organizational Ergonomics 14
3 HOME ERGONOMICS 15
31 THE KITCHEN 16
32 THE BEDROOM 19
33 THE SOFA 20
4 WORKPLACE ERGONOMICS 22
41 POSTURE 24
42 CHAIR 27
43 DESK 29
44 COMPUTER 30
45 CUSTOMIZED AREA 33
5 BAD ERGONOMICS 34
6 ERGONOMICS CAN BE REWARDING 38
7 CONCLUSION 40
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 3
1 Introduction
Thank you for downloading our eBook You have made a great
decision in choosing to learn more about ergonomics
Unfortunately it is a sad fact of life that most people only become
interested in ergonomics when something goes wrong Maybe this is
the case for you maybe not Perhaps your pursuit of holistic
wellbeing has led you here or maybe it was the latest injury you
suffered
Either way yoursquove found an essential resource that can set you up to
live a more comfortable productive and healthy life
You might need to make some adjustments in how you interact with
your environment but the rewards are worth it and it really doesnrsquot
have to be difficult
There is insufficient awareness of what ergonomics is and why it is
important to your overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 4
Poor posture for example is unlikely to present any difficulties in
the short to medium term Over time however the stress exerted on
your back will eventually catch up with you
Thatrsquos why we believe in creating ergonomic environments in the
places we spend the most time ndash at home and in work Small simple
changes can have a dramatic effect on your health and wellbeing
Itrsquos simply a matter of being informed - then making those changes
that will benefit you for the rest of your life
Through this book we will show you how to create an ergonomic
environment at home and in work One thing to bear in mind before
we get started - wersquore all individuals and one environment may be
ergonomic for you but not your friendpartnercolleague
Thatrsquos the whole point of this ndash arranging and adapting furniture
and equipment so suit your own specific needs ndash not the other way
around
As with anything you can only improve areas of your life
that you first become aware of then informed about
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 5
When trying something new in order to succeed you need guidance
Through this book we will set you on your way to improving your
environment through an awareness of what ergonomics is and how
it can benefit your daily life
By the end we hope you will feel energized to take the ergonomic
approach and organize your life not only to make it easier and much
more comfortable but also to improve your comfort posture and
overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 6
2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
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wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
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If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
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If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
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45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
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5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
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Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
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Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
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6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 3
1 Introduction
Thank you for downloading our eBook You have made a great
decision in choosing to learn more about ergonomics
Unfortunately it is a sad fact of life that most people only become
interested in ergonomics when something goes wrong Maybe this is
the case for you maybe not Perhaps your pursuit of holistic
wellbeing has led you here or maybe it was the latest injury you
suffered
Either way yoursquove found an essential resource that can set you up to
live a more comfortable productive and healthy life
You might need to make some adjustments in how you interact with
your environment but the rewards are worth it and it really doesnrsquot
have to be difficult
There is insufficient awareness of what ergonomics is and why it is
important to your overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 4
Poor posture for example is unlikely to present any difficulties in
the short to medium term Over time however the stress exerted on
your back will eventually catch up with you
Thatrsquos why we believe in creating ergonomic environments in the
places we spend the most time ndash at home and in work Small simple
changes can have a dramatic effect on your health and wellbeing
Itrsquos simply a matter of being informed - then making those changes
that will benefit you for the rest of your life
Through this book we will show you how to create an ergonomic
environment at home and in work One thing to bear in mind before
we get started - wersquore all individuals and one environment may be
ergonomic for you but not your friendpartnercolleague
Thatrsquos the whole point of this ndash arranging and adapting furniture
and equipment so suit your own specific needs ndash not the other way
around
As with anything you can only improve areas of your life
that you first become aware of then informed about
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 5
When trying something new in order to succeed you need guidance
Through this book we will set you on your way to improving your
environment through an awareness of what ergonomics is and how
it can benefit your daily life
By the end we hope you will feel energized to take the ergonomic
approach and organize your life not only to make it easier and much
more comfortable but also to improve your comfort posture and
overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 6
2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
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wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
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45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
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Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
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Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 4
Poor posture for example is unlikely to present any difficulties in
the short to medium term Over time however the stress exerted on
your back will eventually catch up with you
Thatrsquos why we believe in creating ergonomic environments in the
places we spend the most time ndash at home and in work Small simple
changes can have a dramatic effect on your health and wellbeing
Itrsquos simply a matter of being informed - then making those changes
that will benefit you for the rest of your life
Through this book we will show you how to create an ergonomic
environment at home and in work One thing to bear in mind before
we get started - wersquore all individuals and one environment may be
ergonomic for you but not your friendpartnercolleague
Thatrsquos the whole point of this ndash arranging and adapting furniture
and equipment so suit your own specific needs ndash not the other way
around
As with anything you can only improve areas of your life
that you first become aware of then informed about
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 5
When trying something new in order to succeed you need guidance
Through this book we will set you on your way to improving your
environment through an awareness of what ergonomics is and how
it can benefit your daily life
By the end we hope you will feel energized to take the ergonomic
approach and organize your life not only to make it easier and much
more comfortable but also to improve your comfort posture and
overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 6
2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
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wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
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If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
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45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
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5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
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Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
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Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 5
When trying something new in order to succeed you need guidance
Through this book we will set you on your way to improving your
environment through an awareness of what ergonomics is and how
it can benefit your daily life
By the end we hope you will feel energized to take the ergonomic
approach and organize your life not only to make it easier and much
more comfortable but also to improve your comfort posture and
overall wellbeing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 6
2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
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wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
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Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 6
2 Breaking Down Ergonomics
Wersquove all heard the name The one that floats around in most
workplaces the word that health experts commonly use and the
term you hear in furniture shops
But what on earth is ergonomics
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
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wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
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wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
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wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
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wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
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wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
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wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
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Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
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wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
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4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
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Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
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Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
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And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
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Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
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Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
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Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
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wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
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The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
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It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 7
Some may tell you it has a very vast meaning others will try to
convince you it is a pretty specific term but the truth is there isnrsquot a
simple definition that can truly explain ergonomics
To understand what this term means and what it really covers you
must gain a broader perspective So letrsquos start from the beginning
21 Ergonomics ndash A Brief History
As a human race we have been improving the way we live since the
beginning of time Take for example those who lived through the
Stone Age They crafted stone tools to help them hunt and build
shelter They adapted those tools to make them more effective ndash
resulting in increased comfort and efficiency
Okay so we have come a long way since then We now have complex
machines that do this type of work for us but it illustrates the point
that we are always perfecting and evolving our tools and adapting to
our environments to help us live more comfortable and productive
lives
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 8
Nowadays comfort is something that we take for granted We all feel
that we should be comfortable in whatever activity wersquore doing - and
rightly so ndash but sometimes we donrsquot help ourselves in the choices we
make ndash whether that be in terms of posture or equipment used
So if we understand that making ourselves comfortable in whatever
activity we carry out is important then it comes to reason that this
possesses an entire scientific branch that tackles the entire concept
Quite simply ergonomics
Ergonomics or as itrsquos sometimes called human factors engineering
is a discipline with a main purpose of designing comfort This
lsquocomfort disciplinersquo is actually a practice that designs systems
products or processes to make our lives not only a lot easier but also
healthier
Derived from the Greek words ergon meaning work and nomoi
which means natural laws in its simplest definition ergonomics
represents the science of work
Entailing the whole science of work it means that ergonomics is a
scientific discipline that is concerned with all elements of a system
the principles the processes the interactions between people as
well as the relationship between people and the process
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 9
Letrsquos say you want to chop wood What ergonomics is concerned
with during this process is everything around that activity The place
you do it the hatchet you use the angle you chop the wood from
the amount of strength you use etc
What ergonomics can help you with is increasing your productivity
while at the same time lessening the whole process for you You may
think this is difficult but simple ergonomic tricks and tools can
enhance your performance bring you more successful results and
make your life a lot easier
Ergonomics is dedicated to improving the way we work so that
both productivity and our level of comfort is enhanced
Human factors is concerned with finding methods processes
and inventing products that optimizes our whole performance
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 10
22 The Ergonomics Fields
As we have already established human factors or ergonomics are
not simply concerned with one but all aspects of work When we say
work we donrsquot just mean your day job Work in so far as ergonomics
is concerned is any activity that you carry out in which you need to
perform a task or an activity where you want something to be
different to how it currently is
Chopping carrots can be described as work ndash itrsquos an activity that you
carry out in which yoursquore performing a set of actions that results in
the carrot going from its whole form (which isnrsquot the way you want
it) to slices (the way you do want it)
Reading a book ndash is this work Yes it is Where are you reading the
book what surface are you sitting on what are the light conditions
How big is the text All of these factors influence how you are able
to perform that ldquoworkrdquo ndash the act of reading and consuming
information
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 11
We know this is not how you traditionally think of work and thatrsquos
fine Just understand that when we are to effectively measure how
good or bad our ergonomics are we need to consider all of these
activities in this way
Watching television Work Yes How far are you from the television
What surface are you sitting on Is it comfortable Is your body
supported effectively
In order to fully grasp this concept and take the most from this book
we want you to look at your daily activities in another way ndash a more
holistic way that considers the many factors that are contributing to
your overall comfort and productivity
Consider some of these activities and how you interact with the
furniture and equipment in their environments driving your car
working on a laptop going to sleep
For a lot of us this might be fundamentally changing the way we
look at work what we think work is From an ergonomics
perspective it is essential to look at work in this way to fully grasp
the concept
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 12
So as you can see ergonomics is a discipline that can define the way
we live ndash in a good or bad way
ldquoWork is an activity we perform using equipment or
interacting with our environment to change
something from its current state to the desired staterdquo
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 13
The Three Major Fields of Ergonomics
221 Physical Ergonomics
The aim of physical ergonomics is to ensure that the human
anatomy is comfortable with the equipment and tools that the
person is interacting with
It is mainly concerned with the physiological anatomical
biomechanical and of course anthropometric characteristics and to
say that something is ergonomically designed it means that it must
fit the userrsquos needs
Physical ergonomics also tackles the postures and movements while
performing a task the handling of materials as well as the pressure
used Medicinally speaking physical ergonomics is of great
significance as it promotes health and prevents injuries
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 14
222 Cognitive Ergonomics
Cognitive ergonomics as the name suggests is related to the mental
processes that affect the human or human-system interaction (for
instance the interaction between two coworkers or the interaction
between you and your device)
It involves motor response perception reasoning and memory and
by supporting these aspects it advances the whole performance
223 Organizational Ergonomics
This ergonomic field is particularly important in the workplace
because it puts an emphasis on improving the socio-technical
systems
With the incorporation of ergonomic work systems and
organizational structures organizational ergonomics will make the
work atmosphere efficient productive and comfortable to work in
Because it is the field that you probably have the most control over
and is the easiest to get started with for immediate effect we will
mostly stay focused on physical ergonomics in this book
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 15
3 Home Ergonomics
A home is not a home if it is not accommodating It should be your
safe haven the warm and relaxing place that you return to at the
end of the day A well-organized free-from-stress and
accommodating place that will provide you with comfort
And while designing your home to your own liking can certainly
have a positive effect on your mood there is much more to comfort
than meets the eye
Chances are your house is loaded with hidden stress triggers
whether they are poorly designed knives that make your hand hurt
after chopping vegetables a mattress that makes you wake up even
more tired than the night before or simply an unorganized kitchen
where you spend more time looking for utensils than you do actually
cooking
Home ergonomics can help you bring order to your house relieve
you from anxiety and drag ease into your life
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 16
The term home ergonomics may sound like rocket-science to you
now but after reading this chapter you will become convinced that it
is actually a pretty simple science and you will see how a couple of
undemanding hacks can transform your home into the stress-free
comfortable environment it should be
31 The Kitchen
Given the choice if most people could select one area of the house to
be ergonomic they would choose the kitchen Why Because it is
the place where most of the heavy work is done
If you want to have a home cooked meal without having to spend
hours on your feet then you could do a lot worse than give your
kitchen an ergonomic makeover
The Counter
If yoursquore like most people you probably try to get used to the
standard size of your counter instead of simply changing the size to
fit your needs
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 17
The key to improving performance and avoid running back and forth
while cooking is in having two counters If you only have one like a
lot of households you might want to consider installing another
one
The first counter should be about 34-38 inches off the ground and
that will be your main counter where you will do all the preparation
work like chopping and slicing
The other counter should be about 44-46 inches tall and it should be
used for ready-to-serve foods or something you will need later like a
butter that needs to come to room temperature before you add it to
your recipe
Ergonomic Storage
Ergonomic storage is keeping foods and kitchen items in such a way
that they are always to hand There are two rules that need to be
followed
1 Store items where you use them
This means that items should be stored where they are first used
For instance the knife you chop your vegetables with should be
stored where you chop the food not in a drawer
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 18
Storing knives in drawers is unproductive because it requires
unnecessary motions
1) Step aside
2) Open the drawer
3) Find the knife
4) Take it out of the drawer
5) Close the drawer
If you simply keep your knives on your work surface in a knife block
you will add to your productivity and it will be much easier for you
2 Store items in single layers
Storing items in a single layer means that there are no other items
behind or beneath the one you need which will save you a
considerable amount of time and save you from making
unnecessary body movements It is always a better idea to store
often used items in drawers rather than a cabinet with doors
There are some amazing kitchen rugs and mats available that will
besides from muffling the noise and preventing you from slipping
on that spilled tomato juice also ease the strain on your feet
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 19
Known as anti-fatigue mats and traditionally considered useful for
those with standing desks these are creeping more and more into
peoplersquos kitchens due to the excellent support they offer
This last one is pretty simple and straightforward - try to use as
many ergonomic kitchen utensils as possible They are perfectly
designed to fit your hands the right way and to prevent injury
32 The Bedroom
Did you know that on average we spend a little less than a third of
our lives in bed If you have a reputation for being cranky in the
morning before you start that self-examination take a peek into
your bedroom Your bed may be the main culprit
The best way to ensure a good nightrsquos sleep is to invest in a quality
supportive mattress Sure it may be expensive but it is probably one
of the best investments to your health that you can make
Orthopedic mattresses are designed to support every inch of your
body so that you will wake up fresh and rejuvenated in the morning
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 20
Besides an orthopedic mattress what your body craves during sleep
is an ergonomic pillow What differentiates this from conventional
pillows is that it supports your head perfectly without forcing your
neck to bend
33 The Sofa
Most people usually opt for a soft sofa You know the kind that hugs
you whenever you sink into it Itrsquos more comfortable right That
may seem like something you want in your living room but that
comfortable feeling is also short-term
With all that pressure from sitting and standing up also come
serious joint problems To avoid that the solution is simple and
obvious - opt for an ergonomic sofa
It may sound like something fancy and rather expensive but
ergonomic sofas can be quite affordable Choose one that offers
good support for your back and allows your feet to rest on the floor ndash
or use a foot cushion instead
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 21
If you donrsquot like the idea of replacing your sofa because it is new or
has sentimental value all is not lost You can achieve similar
benefits with an orthopedic coccyx cushion that will reduce the
pressure on your tailbone
You may also choose a lumbar support cushion that will support
your lower back Combine both of them and even the most
uncomfortable chair can be your new ergonomic sofa
Tip Do not get overly obsessed with ergonomic hardware It may be
beneficial but what is more important is that you are mindful about
your body and organize your house in ways that your body will not
be forced to constantly perform multi-action processes
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 22
4 Workplace Ergonomics
Now we shall consider the environment where most of us spend the
majority of our waking hours The domain in which this discipline is
most often related
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 23
Whether you spend your work days in an office with a nice view
your crowded cubicle or in front of a sock-making machine chances
are in the beginning it took you a while to adapt to your job
How did you adapt exactly Uncomfortable positions chattering
noises and other nuisances that make your head pop and body ache
suddenly become something you no longer notice
But if your work day ends with you returning home tired cranky not
in the mood for anything and simply exhausted then without even
knowing it small minor discomforts could be destroying you from
the inside
Remember that small things combined and accumulated over time
lead to something larger ndash again this can be in a positive or negative
sense
Although it must seem like adapting to your workplace is an
inevitable part of every job the truth is it is the very opposite of
what you should be doing
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 24
Trying to get used to the anxious work atmosphere while accepting
all of your officersquos discomfort will not only crush your productivity
and deprive you from being a proficient worker but it can also be
hazardous to your health
Instead of lsquoadaptingrsquo (which clearly means getting used to the
distress not easing it) why not take the ergonomic approach and let
your workplace adapt to your needs
Because that is what office ergonomics is all about taking out the
most important component in the workplace ndash you and modifying
the surroundings to provide you with a comfortable way to do your
job efficiently
41 Posture
If there is something that gives you cramps during work hours then
there is every chance it is related to your adopted posture
You might be surprised to learn how some simple changes in the
way you sit can make you feel a lot better and improve your overall
work mood
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 25
And since most workplaces require sitting for long periods it is of
great importance for you to learn how to do it the right way the
ergonomic way that sets you up for a much more comfortable work
experience ndash even if you think there is nothing wrong with the way
you currently sit
DID YOU KNOW
Office workers in America spend an average of 6 hours per
day at their desks If you also consider time commuting
relaxing on the sofa and watching television the average
time spent sitting rises to 10 hours
That is a lot of time spent sitting No matter how
ergonomic your workstation is and how good your posture
- you should also remember that exercise and regular
breaks are essential
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 26
Posture at Your Workstation
It is recommended to keep your eyes level with the top of your
monitor If you are not comfortable with this position you can
tilt your head downwards a little
Relax your shoulders
Keep your elbows at your sides at a 90 degree angle
Your wrists should be kept straight while working Do not let
them slouch Use a keyboard wrist rest and mouse pad if
necessary
It is recommended for your knees to be at the same level as your
hips but again if this is not comfortable for you it is okay for
you to keep them slightly below
Your feet should be supported at all times If your chair height
doesnrsquot allow you to rest your feet on the floor then it is crucial
for you to have a footrest And yes until you get one it is
probably a good idea to put a couple of solid books on the floor
that will keep your feet supported
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 27
Your back must be well supported by your chair If you donrsquot feel
that your chair offers adequate back support then invest in a
lumbar support cushion or coccyx cushion
42 Chair
If you spend a good portion of your work time seated then simply
put you must have a chair that is comfortable and encourages good
posture If you go shopping for an ergonomic chair you might be
slightly overwhelmed by the variety of different options
The prices and features vary but spending a fortune does not
necessarily mean buying the best Instead try to focus on the
ergonomic features of the chair and make sure to check the items
on this list before you invest
Adjustable height The chair should have a lever for height
adjustment and for most people ideally it should be 16 ndash 21
inches from the floor
Wide seat Again for most of us our chairs should be 17-20
inches wide
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 28
Deep seat An ideal ergonomic office chair should leave 2-4
inches between the seat and the back of your knees when you
are seated with your back against the cushion
Lumbar support This is the most important feature in
ergonomic chairs so pay good attention while searching for the
perfect match The chair must have a lumbar adjustment so that
the inward curve of your lower back has a suitable fit
Wide backrest 12-19 inches of a backrest width is
recommended The backrest should be also adjustable
Adjustable comfortable armrests
Rotating 5 caster base
Breathable fabric material
If you (or your employer) canrsquot afford a chair that ticks all of these
boxes then donrsquot despair You can still improve your existing office
chair and make it more ergonomic by simply providing a lumbar
cushion for your back and getting a foot rest if your feet donrsquot reach
the floor
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 29
If the armrests are hard or square shaped you can remove them or
get some arm rest pads
43 Desk
If you think that buying an ergonomic desk means paying through
the nose by default then think again There are some pretty
affordable options that offer all of the important features that you
need from a desk
Things such as ample space easy reach drawers and adequate leg
room are important If you plan on going desk shopping make sure
to buy the one that will make you feel comfortable not just the one
that suits your carefully designed office
The ideal office desk should be adjustable and offer the choice of
standing meaning that you can both sit and stand while
maintaining proper posture
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 30
If you donrsquot want to replace your desk then make sure you optimize
the one you are currently using until you decide it is time for an
upgrade
If your desk is too high for you raise your chair as much as you can
and use a footrest to support your feet If it is too low for you you
need to find a way to provide enough free space for your legs under
the desk
Try placing some sturdy things (like blocks) under its legs to make
it higher Do not worry about how it may look After all your office
appearance cannot possibly be more important than your health
44 Computer
The key element in most offices is of course the computer And
while your job may require that you use it constantly it is important
for you to ensure that you do it properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 31
The Monitor
Your monitor should be placed in front of you To check if the
distance is right stretch out your arm it should be an armrsquos length
away
Tilt the top of the monitor by about 10-20 degrees The top of the
screen should be at your eye level
For those of you who have two monitors place them next to each
other and make sure not to leave a gap
Mouse and Keyboard
Simply placing the keyboard and mouse on your desk will not reward
you with a healthy and productive work Itrsquos not complicated but
there are certain rules associated with these two accessories
The most important thing is that the mouse and keyboard should be
as close to each other as possible The alphanumeric part of your
keyboard should ideally be centered on your desk with the lsquoBrsquo key
directly in front of you
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 32
It goes without saying that the use of keyboard rests and mouse
pads is extremely important and beneficial so make sure you have
them on your desk
Pay attention to how you use them as well Your wrists should be
straight your hands just below your elbow level and your upper
arms should be kept close to your body
How to Use Your Keyboard Wrist Rest Properly
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 33
45 Customized Area
Your work area should be customized period You need to avoid
unnecessary body straining and ensure that the key objects you
regularly use are always within reach
So what is your reach zone Sit down on your chair and move your
hands and forearms while keeping your elbows at your sides
That is your easy reach zone
Now extend your arm full length but be careful not to lean forward
That is your maximum reach zone
Anything out of your maximum reach zone is an unnecessary effort
that is unfriendly to your body
So go ahead and arrange the items you use regularly within your
reach zone Do not forget about heavy objects like manuals or items
that require some force such as staplers
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 34
5 Bad Ergonomics
You may look tough on the outside but on the inside everyone is
just as fragile Those of us who think that we are somehow immune
to external environmental factors because we are strong eat
healthily and exercise are probably those who are the most
vulnerable
As we touched on at the start of this book there isnrsquot nearly enough
awareness about what good ergonomics is and why poor ergonomics
is so bad for this
Because of this lack of awareness we do not realize the dangers
Symptoms are often lacking or suppressed for some time making it
too late before the inevitable problems become apparent
You have all no doubt heard the saying ldquoprevention is better than
curerdquo This is never truer than dealing with how we interact with our
environment
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 35
Maybe you already have some signs that you havenrsquot been looking
after yourself as well as you could Perhaps you have back pain
repetitive strain injuries carpal tunnel syndrome eye strain or
something else
If that is the case your body is giving you signals that you need to do
something different If you donrsquot you will only exacerbate the
problem Please donrsquot neglect your basic needs and sweep the
uncomfortable signs that your body is sending you under the carpet
Seek professional medical advice if this is the case for you
As we have established ergonomics is the science that finds a
balance between us and our surroundings all with the purpose of
increasing our performance level and our degree of comfort
But what happens if we do as we please What happens if we prefer
to lie back with our feet on the desk instead of ensuring proper
posture Will this negligence catch up with us Is ergonomics really
that important
Of course it is By now it should be common sense that poor
ergonomics can be perilous to your health But how much impact
does it really have
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 36
Serious health problems can be developed simply by taking bad
posture And while we cannot retrieve years of contradicting our
mothers and slouching down it is never too late to straighten our
backs and decrease our chances of
Intestinal problems While sitting with your shoulders hunched
down your digestive system is blocked because your intestines
are folded
Spider veins Bad posture and prolonged sitting can increase the
pressure in your legs which can cause spider veins
Poor circulation Bad posture means bad circulation which can
affect your mood and increase your stress levels
Reduced lung function If you hunch down often you reduce
your lung capacity by 30
When your ergonomic environment is poor your hands make
repetitive actions which means that they start to lack rest Those
forceful hand motions put too much pressure on the meridian nerve
which often results in carpal tunnel syndrome
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 37
Just another reason why you should organize your keyboard and
mouse the ergonomic way today
Repetitive strain injury is another risk that poor ergonomics carry It
is an injury to the musculoskeletal and nervous system which can
also be caused by repetitive actions bad positions mechanical
compressions or vibrations
Tennis elbow is another serious and very painful condition that may
come as a result of bad ergonomics Despite the name you donrsquot
have to play tennis to get this condition
It happens when your elbow tendons are overloaded which usually
happens due to a lot of repetitive movements like working on a
computer the non-ergonomic way
Repetitive mouse clicking and typing on the keyboard and other
repetitive finger movements may cause trigger finger Trigger finger
is also a painful joint condition
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 38
6 Ergonomics Can Be Rewarding
Now that you understand how untreated ergonomic problems can
result in some vexing joint problems I assume that you have
decided to actively engage an ergonomic lifestyle
Smart decision But before you go about transforming your home
and workplace let us say a few more things about what else
ergonomics will bring to your life
Besides the previously mentioned risks you will be alleviating by
assuming good posture and taking the ergonomic approach the
benefits can be wide reaching
Ultimate comfort Imagine a world where your back doesnrsquot hurt
after work hours where you are in the mood for cooking even
after a long and busy day where you can comfortably watch your
favorite show where your neck doesnrsquot hurt in the morning Yes
ergonomics provides all that
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 39
Increased productivity Obviously when you are in a good mood
and well refreshed you are more productive When it comes to
workplace ergonomics this is extremely beneficial as it can lead
to further upturns at work
You will save time If you organize your whole day
ergonomically you will suddenly find yourself enjoying more
activities you thought you didnrsquot have time for
Improved quality of work Comfort and quality are usually
tightly linked even if it doesnrsquot seem so at first Think about it if
you are not comfortable doing something it will surely affect
the outcome and its quality And since good ergonomics
provides comfort we all know what that means right
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 40
7 Conclusion
It is our hope that this book has opened your eyes to the world of
ergonomics ndash both good and bad We encourage you to use this book
as a starting point to make better choices and improve your life for
the better
Take some time to consider all of your environments and how you
can make changes to improve them
The key is to not get overwhelmed You donrsquot have to go out and
replace your entire furniture and equipment Tackle those areas that
will give you the quickest return That will help you to build
momentum and carry this practice forward so that it becomes part
of your new routines and habits
Concentrate on one environment at a time Make those changes
adjust as necessary and move on to the next If you can make this a
lifestyle change a good one you will only feel better
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 41
Thank you for taking the time to read this eBook We hope that you
found it useful We welcome your feedback to help us improve the
book for new editions
If you have any questions or comments about the topics discussed
please get in touch with us through the contact form on our website
or by sending an email to mailergonomicinnovationscom
If you found this book beneficial then the greatest compliment you
could give us is by sharing it with your friends and colleagues
You can learn more by visiting our blog or joining us on social
media
httpswwwfacebookcomergonomicinnovations
httpstwittercomErgonomicInnov8
httpswwwinstagramcomergonomicinnovations
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom
The Ultimate Guide to Home and Workplace Ergonomics
wwwErgonomicInnovationscom 42
Legal Disclaimer
Whilst the majority of people reading this book will take the information here
as a guide to the subject of ergonomics we are nevertheless obliged to include
this disclaimer
This guide is for educational purposes only and is not intended to replace
medical advice This book has been created based on our experience
knowledge and research and is provided on an as-is basis We are not medical
professionals and do not claim to be If you are concerned about your health
you should seek qualified medical advice We do not make any assertions that
the information provided here will benefit your health if followed although
many people benefit greatly from adopting the principles discussed
We make no warranties assertions or claims that you will realize the same
benefits and would encourage you to use this book as a starting point to
learning more about the field of ergonomics and how it impacts your health
and wellbeing Ergonomic Innovations will not be held responsible for any
actions you take or fail to take based on the information provided here
copy 2016 This book is the property of Ergonomic Innovations All rights
reserved No portion of this eBook may be transmitted in any form or by any
means without the prior written permission of the author You may use a
small quotation from the book provided it is taken in full and attributed by
linking to ErgonomicInnovationscom